10 Golden Rules to Stay Young Forever

10 Golden Rules to Stay Young Forever

Weight management is on everyone's mind. Every time you turn on the television, you are bombarded with stories about the growing obesity rate. You have seen the commercials and you may own one or more of the widely marketed ab roll thinners, butt tuckers, tummy suckers and electronic fat removers. You may have also tried an Assortment of firming cream and burning pills. People are on a relentless search for the answers to weight loss, physical fitness and to look younger and beautiful. Often people go to any extent to look younger on the outside. They buy the best clothes and cosmetics that money can buy but looking young is not only about what you wear and how you apply make-up.  What you put inside your body by maintaining a high quality natural food diet, has the best effect on how we look and feel. There are some basic facts which can be helpful in achieving your goals faster than you have ever thought.
Here is the list of some of the things that can help you own an enviable toned body and stay in top shape for years to come.

1) Eat “Fit Foods”- your choice in a high quality natural diet plays a significant role in the way to look and feel.  A diet containing balanced amount of complex  carbohydrates, protein and fats  is the key.  Complex carbohydrates intake through brown rice, whole wheat pasta, salads, potatoes, unprocessed cereals etc. have proved to be very effective in losing weight because complex carbohydrates not only control hunger but also provide energy as our body  burns them more efficiently as compared to unprocessed food.

Similarly,  fiber (contained in fruits, vegetables and whole grains) helps get rid of unwanted and toxic substances present in your intestine and colon, accelerates weight loss and keeps the skin glowing. High quality, easily digestible protein can be derived by consuming chicken, turkey, egg whites, fish, low-fat dairy and certain lean cuts of red meat. Protein present in these food sources is easy to digest and helps increase the muscle tissue rather than fat tissues.

2) Eat at least three meals per day - Our body needs to have 3 balanced meals per day which includes a heavy breakfast in the morning containing fruits, cereals, grain bread, eggs,  along with a healthy drink. Research has shown that people who skip breakfast,  find it harder to lose weight. Your body needs energy to get you through the day and that energy is supplied only through a proper breakfast, so if you are not a “breakfast person” start by eating  at least a piece of fruit on your way to work.

3) Drink plenty of water- Water plays a key role in the prevention of diseases, reduction of weight, toxins and chances of cancer; absorption and digestion of food, regulation of body temperature, removal of waste and toxins from the body and maintaining glow of the skin. Water helps the body to metabolize stored fat and acts as appetite suppressant, and thus, leads to weight loss. Whenever you feel hungry, drink a pint of water, it will curb your appetite.

4) Eliminate soft drinks, fruit juices and processed foods - Avoid carbonated beverages and fruit juices even if they are naturally sweetened.  Processed food, refined food and pre-packaged food are loaded with sugars and preservatives. You can replace soft drinks and juices with natural water, herbal tea and caffeine free coffee.

5) Fast once a week- I strongly recommend fasting for everyone. It is something which everyone needs to do and please bear in mind that this has nothing to do with religious beliefs. If you abstain from meals, you are giving your body a chance to rest. In USA, we incessantly eat endless calories with every meal. The body never gets a chance to get rest, repair and restore itself. Our digestive system works round the clock even when we are sleeping. When we eat, it takes that meal three to four hours to travel through the stomach, another five hours for the food to be processed in the small intestine and an additional 12 to 36 hours for the food to go through the large intestine. If you fast one day in a week, you are giving your body a chance to rid itself of abnormal  cells, toxins, heavy metals and chemicals that you have ingested.

6) Don't eat 2 hours before you go for sleep: People generally make the mistake of not eating much during the day and then eating a big dinner before they go to bed. It becomes difficult for the body to burn the extra calories while you are sleeping because your energy levels plummet while sleeping. Therefore, try to eat earlier in the day and keep dinners as simple and light as possible.

7) Exercise to stay fit and young- We all have excuses and explanations for not exercising, like, lack of time, odd working hours, home, kids etc. Good eating and drinking habits and exercise keep you fit for your entire life. Exercise and workout will not only keep you healthy, increase longevity but will also give you mental peace because “A healthy body has a healthy mind”. Any anaerobic exercise like stationary cycling, walking, jogging, swimming, yoga etc. four times a week yields good results. If possible, go for a brisk walk of 10 to 15 minute at lunch or in the evening to boost your metabolism even more. Don't forget to tone your muscles with weight training three days per week.

8) Mediation and deep breathing- Meditation helps develop a stronger body and mind connection. This connection is vital for feeling younger and healthier. Breathing is one of the important and the oldest weapon to fight toxicity in the body. Breathing is an effective way to remove toxins as well as to cleanse and purify the body. When we exhale, we take out carbon dioxide and the toxins which are deadly poisonous for the body. The body has a great tendency and capacity for oxygen. If our body lacks oxygen, we feel tired and have headaches. A few deep breaths not only relieves us from the anxiety and ease digestion but also helps with waking up and going to sleep.

9) Stop smoking and drinking alcohol- Smoking and alcohol consumption have negative effects on your body. Alcohol depresses your metabolism and stimulates your appetite and thus affects your eating habits.

10) Live with a positive attitude- The way to a healthy life begins with a healthy mind. How we think determines everything in our life. We should choose the habits that make us feel younger and live longer with a healthy body and mind. 

Bananas-The Fruit With A Peel!

Bananas-The Fruit With A Peel!

Image Source:   "Bananas white background DS" by Augustus Binu. Licensed under CC BY-SA 4.0 via Commons - https://commons.wikimedia.org/wiki/File:Bananas_white_background_DS.jpg#/media/File:Bananas_white_background_DS.jpg

Creamy, rich, and sweet, bananas are a favorite food for everyone from infants to elders.Sports enthusiasts appreciate the potassium-power delivered by this high energy fruit. 

Bananas contain three natural sugars-sucrose, fructose and glucose-and fiber, which together give an instant, sustained and substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.

1. Bananas are one of our best sources of potassium, an essential mineral for maintaining normal blood pressure and heart function. Since the average banana contains a whopping 467 mg of potassium and only 1 mg of sodium, a banana a day may help to prevent high blood pressure and protect against atherosclerosis.

2. Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

3. Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it the perfect way to beat high blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of high blood pressure and stroke.

4. Hangover: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

5. Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from  heartburn, try eating a banana for soothing relief.

6. Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

7. Mosquito bite: Rub the bite with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

8. Nerves: Bananas are high in B vitamins that help calm the nervous system.

9.Smoking: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

10. Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

11. Strokes: According to research in "The New England Journal of Medicine," eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!

12. Warts: Those keen on natural alternatives swear that if you want to kill off a wart, place the inside of a banana skin on the wart and cover it with a band aidCompared to an apple, a banana has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around. So maybe it’s time to change that well-known phrase so that we say, "A banana a day keeps the doctor away!"

13. Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in chronic cases. It also neutralizes over -acidity and reduces irritation by coating the lining of the stomach.

14. Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer, tryptophan.

15. Brain Power: Research has shown that the potassium-packed banana can assist learning by increasing alertness.

16. Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

17. Interestingly enough it has been said that because Bananas contain B vitamins, which are essential for converting carbohydrates to energy they are believed to help manufacture sex hormones such as testosterone.

18. Premenstrual syndrome (PMS) : Forget the pills-eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

19. Depression: According to a recent survey among people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to help you relax, improve your mood and generally help you feel happier.

20. The extract of core of the stem is considered to be useful in dissolving the stones in the kidney and urinary bladder and reducing the weight. The inflorescence mixed with coconut oil and spices is used for flushing the urinary blocks.

21. High in Vitamin B6 Bananas are particularly high in vitamin B6. This vitamin is important for creating hemoglobin for healthy blood. B6 is also involved in maintaining proper blood sugar levels, synthesizing and breaking down amino acids and producing antibodies for a stronger immune response in your body.

22. Even the skins of this amazing fruit have their uses. Banana skins have been used externally to treat skin conditions like psoriasis and acne. The freshly peeled inside of the banana skin is gently rubbed over the affected area and the residue left on. This might be better done on a day indoors or before bed to avoid the banana smell when out and about.

So there you have 22 good reasons to pick up a bunch of bananas the next time you’re out shopping. 

Healthy Foods To Eat to Lose Weight Fast

Healthy Foods To Eat to Lose Weight Fast

With changing time, irrespective of the age, we have become very prone towards junk food intake, which in the long run comes up with problems such as overweight and obesity. While some people understand that they need to lose weight but lacks motivation, whereas the other group knows the health risks that junk foods brings but continues with their eating habits. However, there is good news for those people who could not control their eating habits. With the healthy ways to lose weight fast, you can keep eating without thinking much about the calorie count. 

There are many healthy foods to eat to lose weight. Let’s take a look at them.

Eggs are very rich in protein content and can replace most of the high calorie foods. You could start your day with an egg sandwich, which would supply a good amount of energy to start a fresh day. You can have a glass of milk, or juice and an egg in your breakfast. 

If you are thinking about healthy eating plan to lose weight, soups are the right alternative to heavy meals and keep you energetic as well. You can have soups in lunch or dinner. Soups made from colorful and leafy vegetables such as carrots, tomatoes, beans are very healthy and extremely low in calories. You can also add shredded chicken or mushrooms in the soup to make it even more tasty and healthy. 

Oats are considered as the rich source of fiber that helps in reducing weight effectively. It is amazing breakfast option. A bowl of oats with a glass of milk could make your morning even healthier. If you want, you can add fruits and dry fruits to enhance the taste of your breakfast. Foods that are rich in fiber should always be included in the healthy diets to lose weight. 

Coming to hunger breaks in between meals, it is better to resist your temptation of having junk foods, instead have some healthy snacks. Almonds, Walnuts are high on fiber content and boost fat burning process. Also nuts are known for boosting memory and enhance hair growth. You can also take a sip from a cup of green tea. Green tea is known for slimming down and reduction of weight. It has a lot of anti-oxidants which encourages metabolism and burns more calories than your think. Furthermore, a cup of green tea with a spoonful of honey, can keep your skin ten years younger and blemish-free. You can also much on fresh fruits, if you are too hungry in between meals.

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Salads are again the best source of proteins, vitamins, carbohydrates, calcium and fulfill your body needs in just a full bowl. You can add some broccoli, cabbages, lettuce leaves, radishes and tomatoes in your healthy salad diet to get some instant energy minus calorie. 

Now when you know how to lose weight fast and healthy, what are you waiting for? Get a lifestyle that is systematic, eat healthy, go for a brisk walk daily and stay in shape forever.

17 Worst Habits for Your Heart

Here are the worst habits for your heart, and how to avoid them.

Bad habits for your heart

Everyone wants to have a healthy heart. Still, cardiovascular disease affects more than 1 in 3 adults in the United States.

The good news is that some simple, everyday habits can make a big difference in your ability to live a healthy lifestyle.

Here are the 17 worst habits for your heart, and how to avoid them.

Watching TV

Sitting for hours on end increases your risk of heart attack and stroke, even if you exercise regularly.

"Intermittent exercise doesn't compensate for the time you sit," says Harmony R. Reynolds, MD, associate director of the Cardiovascular Clinical Research Center at NYU Langone Medical Center, in New York City.

Why? The lack of movement may affect blood levels of fats and sugars.

Dr. Reynolds advises walking around periodically and, if you're at work, standing up to talk on the phone.

Leaving hostility and depression unchecked

Are you feeling stressed, hostile, or depressed? It can take a toll on your heart.

While everyone feels this way some of the time, how you handle these emotions can affect your heart health. “Those likely to internalize stress are in greater danger; research has shown a benefit to laughter and social support,” Dr. Reynolds says.

“And it’s helpful to be able to go to someone and talk about your problems.”

Ignoring the snoring

More than a minor annoyance, snoring can be a sign of something more serious: obstructive sleep apnea. This disorder, marked by breathing that is interrupted during sleep, can cause blood pressure to skyrocket.

More than 18 million Americans adults have sleep apnea, which increases the risk of heart disease. People who are overweight or obese are at higher risk for sleep apnea, but slim people can have it too.

If you snore and often wake up feeling tired, talk with your doctor; there are easy ways to screen for apnea, says Robert Ostfeld, MD, associate professor of clinical medicine at Montefiore Medical Center, in New York City.

Not flossing

While the exact reason is unknown, there is a strong link between gum disease and heart disease, Dr. Ostfeld says.

If you don’t floss, sticky, bacteria-laden plaque build up over time, which can lead to gum disease. One theory is that these bacteria trigger inflammation in the body.

“Inflammation promotes all aspects of atherosclerosis,” Dr. Ostfeld says. Treating gum disease can improve blood vessel function.

Withdrawing from the world

It's no secret that on some days, other human beings can seem annoying, irritating, and just plain difficult to get along with.

However, it makes sense to strengthen your connections to the ones you actually like. People with stronger connections to family, friends, and society in general tend to live longer, healthier lives.

Everyone needs alone time, but you should still reach out to others and keep in touch whenever you can.

You’re either all or nothing

Call it the Weekend Warrior Syndrome.

“I see so many people in their 40s and 50s dive into exercising with good intentions, hurt themselves, and then stop exercising all together,” says Judith S. Hochman, MD, director of the Cardiovascular Clinical Research Center at NYU’s Langone Medical Center.

With exercise, it’s wise to aim for slow and steady. “It’s more important to have a regular exercise commitment,” says Dr. Reynolds. “Be in it for the long game.”

Drinking (too much) alcohol

Sure, studies suggest a small amount of alcohol may be good for your heart. Alas, too many over-imbibe.

Excess alcohol is linked to a greater risk of high blood pressure, high levels of blood fats, and heart failure. In addition, the extra calories can lead to weight gain, a threat to heart health.

If you drink, stick to no more than two drinks per day for men, and no more than one a day for women. (One drink means a 12-ounce beer or 4-ounce glass of wine).

Overeating

Being overweight is a major risk factor for heart disease, and 72% of men and 64% of women in the U.S are overweight or obese.

Try to eat less, avoid oversize portions, and replace sugary drinks with water.

Dr. Reynolds and Dr. Hochman also suggest cutting portion sizes for high-calorie carbohydrates (think refined pastas and breads) and watching out for foods labeled “low-fat,” which are often high in calories.

Assuming you're not at risk

Cardiovascular disease—including stroke, heart disease, and heart failure—claims more lives in the United States than any other illness, including cancer.

"Don't assume you're not at risk," says Dr. Ostfeld.

High blood pressure and cholesterol, diabetes, being overweight, and smoking are all risk factors that should be kept in check.

Eating red meat

It’s best to think of red meat as an occasional treat rather than the foundation of a daily diet. Red meat is high in saturated fat, and there’s also evidence that processed meat, such as bacon and hot dogs, increases your risk of cardiovascular disease and colorectal cancer. Ideally, less than 10% of your diet should come from animals and animal products, Dr. Ostfeld advises.

Can’t part with the beef? Choose a lean cut of red meat and limit your intake. “People have to know that if you want a steak a few times a month, it’s OK,” Dr. Hochman says. “It’s what you’re eating three times a day that’s the issue. Be in it for the long haul. Eat a balanced diet.

Being a health procrastinator

Check in with an MD so that you know your numbers for cholesterol, blood pressure, and blood sugar.

If these are elevated, you're at risk for silent killers like heart disease, stroke, and diabetes.

One thought: The lifetime risk of developing hypertension, or high blood pressure, for adults in their mid-50s is approximately 90%, even with those who never had a problem before. "The general point is that just because you didn't have it at 24 doesn't mean you don't have it at 54," Dr. Ostfeld says.

Smoking or living with a smoker

Sure, you've heard it a million times before: Don't smoke. But it bears repeating.

"Smoking is a total disaster for your heart," says Dr. Ostfeld. Smoking promotes blood clots, which can block blood flow to the heart, and contributes to plaque buildup in the arteries.

It's also a smart bomb aimed at everyone around you, Dr. Ostfeld says. In fact, about 46,000 nonsmokers who live with a smoker die from heart disease each year because of secondhan

Stopping or skipping meds

Let's be honest: Taking pills is a pain. There can be side effects. And it's easy to forget your meds, especially if you feel fine.

"High blood pressure is called the silent killer because you don't feel it," Dr. Ostfeld says. "Saying you feel fine is not a justification for stopping these pills."

There are 30 types of high blood pressure medications, so there are choices if one isn't working, Dr. Hochman says. "If one medication doesn't work, we can try something else."

Avoiding fruits and vegetables

"The most heart-healthy diet is a plant-based diet," Dr. Ostfeld says. That means loading up on fruits and vegetables, nuts, whole grains, low-fat dairy, and protein, and keeping junk food to a minimum. In fact, new federal dietary guidelines recommend that half of each meal should be composed of fruits and vegetables.

Research has found that people who eat more than five servings of fruits and vegetables a day had about 20% lower risk of heart disease and stroke than people who ate less than three servings per day.

Ignoring physical symptoms

If you used to walk up three flights of stairs without a problem, but suddenly you're short of breath after one flight or have chest pressure, it's time to call your doctor—now. Never assume it's because you're out of shape.

Doctors say "time is muscle," meaning the quicker you get treatment for possible trouble, the less likely you are to have permanent damage to your heart muscle.

"It's better for it to be much ado about nothing than sitting on a heart attack for six hours," which is not uncommon, Dr. Ostfeld says

Being a salty snacker

The more salt you consume, the higher your blood pressure rises. One in three American adults has high blood pressure, a major risk factor for stroke, kidney failure, and heart attack.

“Steer clear of packaged junk food, read the labels for sodium content, and stick to the outer portions of the supermarket, which is where the fruits, vegetables, and (unsalted) nuts are,” Dr. Ostfeld says.

Most of us should keep sodium intake below 2,300 milligrams a day. If you have high blood pressure or are over 50, cut back to 1,500 milligrams.

Eating empty calories

Foods high in sugar, fat, and oil deliver calories, but very few—if any—nutrients your body can use.

Studies have shown that a diet full of empty calories increases the risk of obesity and diabetes.

Look for foods dense in nutrients, such as vegetables, fruits, whole grains, seafood, eggs, beans and peas, and unsalted nuts and seeds. Lean meats and poultry, along with fat-free and low-fat milk, are good choices as we

15 best fitness tips for good health

 Leading a lifestyle that spells good health is a combination of different factors that includes exercise and eating right.

About a decade ago, for me, good health meant either being able to perform a certain exercise like bench press, running, etc. If you really want to assess your health, then you need to look at your overall health, which would mean mental, emotional and physical health. Here are 15 best fitness tips for good health - it's better to start as early as you can, and work on your health.

 Be active daily for mental health
Prolonged periods of inactivity are often the cause of anger, frustration, lethargy and depression. On the other hand, those who are active regularly experience a better mood, feel more energetic, and overall enjoy a better life.

Be active daily for physical health
Being active does not necessarily mean doing a 25km run daily, and nor does it necessarily mean squatting double your bodyweight daily. Even lighter activities like walking, swimming, yoga, playing with kids, cleaning up the house, riding a bicycle, etc are all examples of being active. For most people, intense activities like weight training, sprinting, etc should ideally be kept to about 3-5 times a week, and on the other days, lighter activity is recommended.

Strength train and lift heavy
Almost every month there seems to some study that comes out with the finding that strength training, including lifting heavy weights has multiple health benefits. Starting from weight management, increased energy levels, better glucose metabolism, etc there are many reasons why you must strength train. You can strength train by using your own bodyweight and lifting barbells, dumbbell, kettlebell, etc.

Do cardio
Now cardio does not necessarily mean doing painfully long and slow activities like distance jogging. It can also be done in a short time with intense activities like sprinting, circuit training, kickboxing, etc. Infact, the intense options seem to provide better results overall, in terms of cardio fitness, improving body composition, increasing growth hormone production, etc.

Maintain healthy bodyweight and bodyfat levels
The extra fat increases your chances of getting a heart attack, diabetes, hypertension, etc. Also, I would like to mention that extra bodyweight, even in the form of muscle is not necessarily healthy in the long run. Whether muscle or fat, the extra weight has to be carried around by your joints, and at a later age, that can really start telling on your joint health.

Check your BMI
A good way to calculate your ideal bodyweight is to use the BMI calculator. Now I know that a lot of people feel that the BMI is not an accurate way to measure ideal bodyweight, but in my opinion, unless someone has unnaturally huge muscles thanks to steroids, the BMI is a reasonably accurate calculator of one's ideal bodyweight. Again, it is not necessarily perfect, but is pretty close for most people.

Maintain ideal flexibility and mobility levels
Most people in their 20's have already lost a lot of flexibility that they had when they were 5 years old. So you can only imagine how much tighter they will get when they are in their 40's and 50's. The good news is that it doesn't have to be this way. You can improve your joint mobility and flexibility levels as long as you work on it. You should be able to touch your toes.
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Flexibility and mobility workouts
Start your workouts with 10-20 minutes of joint mobility work, and finish your workouts with 5-10 minutes of stretching, and focus more on your tight areas. You can also do mobility and flexibility work on your off days to get in extra activity and improve faster.

Eat a balanced diet
Our body relies on a variety of nutrients to function properly, and no matter how much someone might try to convince you that a particular food group needs to be avoided altogether, you will find that eating it, even if in small amounts, is better. For eg: without adequate carbs you will struggle to do intense workouts and perform well. Similarly a diet very high in protein can cause a lot of stress on your kidneys.

Eat a balanced diet
I would also suggest that you get your nutrients from a variety of sources. For example, don't just rely on chicken for your protein, eat fish, eggs, red meat, etc. Each source offers a different mineral and vitamin profile for you to take advantage of. And yes, don't forget to intake enough water for optimal health.

Limit junk food
Let's face it, we live in a society where we are surrounded by junk food, and trying to resist it all the time, including when we go out with friends and family is likely to drive you nuts. So once in a while your little indulgence will not kill you. In fact, many experts claim that if 80% of your calories are clean, then you can have some fun with the remaining 20%.

Source  http://articles.timesofindia.indiatimes.com/2013-04-27/fitness/38861630_1_bodyweight-good-health-bmi

10 Tips to Help with Improving Your Nutrition

There are so many books on nutrition and so much information on how to eat well. Hopefully these 10 tips will help sort out the best information out there and direct you towards books that focus on the type of information you truly seek about healthy eating. But there is one fact that you can not get around if you want to continuously make good decisions about what you put in your mouth. You must do meal planning.

Planning your meals is critical to a healthy eating program because it places you in fewer situations where you eat desperately. When we eat in a desperate state - we eat too much and not the right foods (primarily fast foods). Meal planning is essentially like a teacher preparing their lesson plan for the next day or upcoming week. Look ahead a day or two and figure out your schedule and when you are going to fit nutrition into your day. If you know you have a lunch date then plan for a healthy dinner and think through your lunch suggestions so you can avoid restaurants that offer too many unhealthy choices.

1. Do not skip the grocery store and learn to make 5-10 dishes that you enjoy and fit the health bill This is an essential part of meal planning.

2. Do not be intimidated by the process, embrace and look forward to the positive changes it will have on your mental focus and your performance while training.

3. The problem with high protein and fat diets like the Atkins is that it may help you to lose weight, but it sacrifices your health.

4. This program is intended to improve your overall health. This type of eating program poses problems because of its lack of carbohydrates.

5. Without carbs, the fat that you eat is broken down for fuel. This process is called ketosis, which can cause dehydration and those who take medications for hypertension.

6. Glycemic Index (GI) refers to the degree a food increases your blood sugar which can increase your weight gain. Therefore, foods with a high GI are not best for several reasons: they leave you feeling hungry, they cause food cravings and they contribute to weight gain.

7. Studies show that people who suffer from heart attacks due to a high fat diet also had very low intakes of fiber in their diet.

8. Breakfast is a critical meal because it balances out your cravings through out the day and helps to prevent hunger spells. When you do not eat breakfast, you are also more likely to crave carbs.

9. Fat is a good part of the your diet. You want higher unsaturated fats than saturated fats. A low fat diet does not satisfy the body overall. When the good fats are part of your meals, i.e. olive oil, nuts, avocado etc. is helps to make you feel full sooner than a low fat diet. It is not uncommon for more calories to be consumed by a low fat meal than a meal that is high in fiber and complex carbs - for example, sweet potatoes with butter and grilled chicken with a slice of mozzarella cheese).

10. Insulin resistance does often occur in overweight people. It is the inability of insulin to properly process fuel, fats or sugars. So a balanced diet will also increase the proper digestion and absorption of foods in the body to keep you energized and your blood chemistry balanced which affects your skin, hair, nails, ability to train efficiently, feel sleepy, grumpy etc...

Source http://www.chicagonow.com/blogs/katalin-fitness-health-driven/2011/03/10-tips-to-help-with-improving-your-nutrition.html

Tips for Gaining Weight- the HEALTHY Way

Tips for Gaining Weight- the HEALTHY Way

Gaining weight should be “simple.”  Eat more calories than you expend and you’re sure to gain weight, right?  Gaining weight in a healthy way, though, can be a bit more challenging.  Here are 11 steps to help you assure that you are doing what’s best for you and your body as you pursue your weight gain goals.

1.  Set attainable goals.  Face it, very few people are destined to appear on the cover of a fitness magazine.  Our body shape and size is determined primarily by genetics and secondly by our lifestyle.  Healthy weight gain is a slow process that requires patience and realistic goal-setting.

2.  Eat breakfast.  Every day.  A well balanced breakfast is an excellent way to wake up your metabolism and your appetite.  Make sure you have a grain, some protein, and a fruit to start your day.  Try a yogurt berry parfait with granola OR a bagel sandwich with eggs & cheese and some juice.  In a hurry?  Grab a fruit smoothie OR cereal with milk and
berries.

3.  Follow basic nutrition recommendations.  Contrary to popular belief, living on fast food, pizza, and milkshakes is not the best approach to weight gain.  Although these foods can be incorporated into your meal plan, be sure to balance them with fruits, vegetables, whole grains, and a variety of protein sources, such as meat, nuts, beans, and dairy.    

4.  Plan to eat 5-6 times/ day, at least.  Prevent excessive fullness by eating reasonable portions spread throughout the entire day.  Plan to have 3-4 meals each day with several snacks in between.  At the end of the day, your “energy in” must be greater than your “energy out” in order to gain weight.

5.  Vary your diet, especially the protein.  Eating the same foods every day can be boring.  Get creative and try something new.  Start with a variety of protein sources: cheese, nuts, beef, fish, yogurt, pork, beans, chicken, yogurt, turkey, cottage cheese, lamb, eggs, etc.

6.  Pack snacks to-go for extra calories.  Trail mix, granola bars, fruit with peanut butter, chips, dried fruit, veggies and dip, cheese and crackers, nuts, smoothies, sunflower seeds, and cookies are portable options that can help you keep up with your needs throughout the day.  Cereal with milk, ice cream, and hot chocolate can be great snacks to end your day.

7.  Choose caloric beverages.  You’re going to drink something, so pick fluids with calories.  Juices, milk, and even an occasional soda (non-diet, of course) will do the trick.  Drink plenty of fluids that supply calories like juice, milk, milkshakes, and sports beverages. For example, drinking 1 quart of grape or cranberry juice supplies 1000 calories. 1 quart of 2% milk supplies 720 calories.

8.  Consider high-calorie nutritional supplements.  Energy-dense, high-quality nutrition can be hard to come by, but Ensure Plus, Boost Plus, and Carnation Instant Breakfast provide quick and easy calories with the added bonus of vitamins and minerals.  Consider using these products as your “nutrition medicine” on the days you’re not feeling hungry, but know you still need to eat.

9.  Balance cardio, flexibility, and strength-training exercises.  Exercise, especially cardio work-outs, burns calories that you must replace by eating more.  However, it can help to stimulate your appetite and assure that you build an appropriate amount of muscle.  3-5 days of physical activity each week can assure optimal outcomes.
(Note: Severe malnutrition can require a period of inactivity as the body heals and repairs.  Consultation with a medical provider and/or dietitian can help to establish a safe plan in these situations.)

10. Get regular sleep
The human body needs adequate rest in order to “keep up.”  On average, most people need 8 hours of sleep/ night.  However, some people function well on 6 hours/night while others need 10+ hr/ night to feel fully rested.  Bottom line, listen to your body and get the sleep you need.

11. Set realistic goals
Genetic factors can play a large role in physique. You are not going to look like Arnold if your parents look like Pee Wee Herman.

How To Lose Weight Fast

How To Lose Weight Fast

Overweight or obesity has become major concern in the recent times. The younger generation, although is very conscious about weight gain and is desperate to get ways to lose weight. As long as weight gain is concerned, it is crucial to keep in mind that calorie consumption should be minimal. However it is quite common among people to go into crash diets or starvation for losing weight fast. But, that is not the answer. Starvation will only cause your metabolism to slow down and as soon as you get back on the previous diet, you will gain weight very easily.

Often people get unnecessarily stressed with the question how to lose weight fast. It is quite easy to lose weight, with some changes in the lifestyle and food habits. There is no hard and fast rule that you need to lose weight in just seven days, lose weight at your own pace. What you eat is more important than how much you eat. With right food habits and lifestyle, you can drastically cut your calories count in order to achieve your weight loss goals.

First and foremost, we should look after what exactly you are eating. You are, what you eat, therefore, you have to cut on your intake on foods such as pizza, cake, cookies, candies, puddings and everything else that adds up to your calorie count. The processed and sugary foods not only makes you overweight but causes many diseases as well. There are many packaged foods that comes with the label of “low fat”, in reality they are quite high on sugar.

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How to Lose Weight Naturally At Home Fast

Diet Plans to Lose Weight Fast

Change your diet habits to more healthy options. Add meat, fish and eggs in your diet apart from the leafy vegetables, fruits and whole grains. While meat, fish and eggs contain high amounts of protein, vegetables contain wide range of nutrients. Whole grains are the healthy source of carbohydrate and fiber. It is very important to mention, that every individual’s body type is different and thereby the diet chart that works for someone else, does not necessarily work for you. It is imperative to say, that before adopting any diet, consult with your dietician.

Besides eating healthy, one should also remember to keep the body hydrated. The fat cells in our body contains toxin. When the fat is used up, the cell releases toxins, but excess fluid intake would eventually eliminate the toxins from your body. People often use laxatives to lose weight.

Also, exercise is a daily thing that one needs to take up in order to reduce weight. Long term and healthy weight loss is impossible without exercise. Brisk walk or jogging daily is enough to keep you healthy and fit. You can also take up cardiovascular exercises or swimming or meditation for better health and perfect figure. 

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It is very important to be motivated and committed at the first place and then plan out your weight loss program. Be absolutely determined that you are willing to lose some extra calories and make every efforts to change your old habits that are responsible for weight gain.

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Top 5 Health Tips for Gaining Lean Muscles Without Fat

Top 5 Health Tips for Gaining Lean Muscles Without Fat

Here in this Health Tips blog I am going to present an article which really helps every one especially the people who goes for a GYM.

Here are top 5 health pro tips that will help everyone to keep or maintain lean muscles without getting fat in your body.

1. Eat Clean and Hygienic Food Which has Lots and Lots of Calories

Eating clean and Hygienic food every day will help every individual to maintain their body with good shape. The food you in take much contains protein, low-glycemic carbs, health dietary fats and etc. Try to have some organic foods regularly in order to sustain much energy which will always help you to make you feel bit relaxed and happier through out the day.

2. Try to eat foods which contains much Carbohydrate

This is really a beautiful tips for having a lean muscles. Overdose of Carbs will leads to Hyper insulin which will ultimately leads to increase in Fat content in the human. But it is also not to avoid the Carbs in your meals totally. People are prone to sit in one place and do their work most of the time. It is better to center your carb consumption around your sitting place. Here are few carbs which are present in sweet potatoes, brown rice, whole grains, oatmeal..

3. Healthy fats don’t make you fat!

Dietary Fats don’t make you fat. Recent research has said that Fats have 9 calories per gram, but carbs and proteins have 5 calories per gram. Less calories per gram will help you in getting your muscles lean. Fats from rich source like avocado, whipped butter, eggs, nuts are a must if you want to put on size. Avoid eating saturated fats from junk foods, snacks, chips and eat.

4. Say no to SMOKE

This is the most important Health tips in order to Lean Muscles. Smoking is really bad for your health. But if you can quit the smoking, then your life will be better. Here in this post, i am going to tell you some important points and benefits of quitting the smoking and how it can be lead to a healthy lifestyle. 

Read this article Health Benefits of Quitting Smoking

5. High Intensity Cardio is a major key fact in fat loss

Don’t overdo Cardio, While High Intensity Cardio may be a solution for fat loss, going overboard with it'll solely kill your lean muscle. Bulking up is primarily regarding conserving calories and victimization them for the correct physical exercise. Limit your HIIT to 2-3 days per week and focus a lot of on strength coaching.

6. Lift only weights that are possible to you.

Lift only as heavy as you can. Many persons will try to lift heavy weights when compared to their weight, thinking that this would work out in making you lean. But it is not so. Lift only as heavy as you can and gradually scale up your weights.

Healthy Eating Tips

Healthy eating tips:

• Water water water. It kick-starts your metabolism. Stop drinking soda.
• Cut out fried foods. When you’re used to that, cut out soda, etc.
• Stop the evening eating. You don’t want to eat and then go to sleep. All those calories just sit there unused while you sleep.
• Eat mostly raw fruits, veggies and nuts.
• Brush your teeth early in the evening rather than just before bed. It keeps you from snacking if you’re not really hungry.
• Commit to one diet — and stick to it for life. Start by making a list of low-calorie foods that you love, that you find satisfying; and when you’re hungry make sure you eat lots of those foods.
• If you are hungry between meals, try eating a small portion of food that is high in protein.
• Eat slow and you will only eat as much as you need to be full.
• Learn to cook, from scratch. That way, you control what you are eating.
• Try to enjoy your food, eat it slowly and consciously.

Precious Food Tips for Teenager:

Health Tips for Teenager:

Foods we consume at the teenage is only helps them to keep their health apex even at the older ages. So youths must be careful and want to be aware about the foodstuffs that they want to devour, which keeps them healthier for their life span.

The foods that you consume must have high support of protein, complex carbohydrates, and healthy fats to get the fuel it needs for energy and optimum health. Here are various ideas for healthy, quick and easy meals for Breakfast.

Breakfast:

• Mix a cup of vanilla, chocolate, or plain soymilk (or use cow's milk if you prefer) in a food processor with half banana, two ice cubes and blend. Add 1 scoop of soy or whey protein powder-Spirutein is one brand of soy protein powder that comes in a variety of flavors.
• Entire grain toast or bagel with peanut butter-the peanut butter ought to give you the protein that you need to continue your energy throughout the morning.  Eggs-fried, scrambled, poached and one or two eggs will supply you with a immense protein source to begin your day and the whole grain toast gives you the carbohydrates for energy.
• Mix the Oatmeal with sliced nuts and raisins, a sliced banana, or strawberries. For further protein, add a hollow out of peanut butter to the oatmeal.
• Calcium equipped orange juice and drink this previous to your breakfast to get the added calcium and vitamin C.
• Fresh fruit is excellent to begin your day, whenever possible consume an orange, pear, strawberries, banana, watermelon, and peaches, blueberries, which combine your desired fruit with a container of yogurt and adjoin some granola for a delicious breakfast.

How to keep up good fitness and nutrition habits.

December is here, and the holidays are in full swing. During this busy time of year, nutrition and fitness routines often are the first things to go. Avoid the dreaded weight gain and stay happy, healthy and fit with tips from LiveStrong.com.

Become a healthy grazer. Severely restricting calories or skipping meals can dampen your mood, increase your appetite and ultimately lead to weight gain. Eating smaller, balanced meals and snacks at regular intervals throughout the day can enhance your blood sugar and energy level while preventing excessive hunger.

Manage your stress. If your food cravings increase along with your stress load, seek alternate means of comfort and relief. This might mean going for a walk, practicing yoga, having coffee with a friend, getting weekly massages or taking a warm bubble bath.

Stay active. If you find treadmills and sweaty gyms unappealing, fear not. You can make fitness fun by finding daily activities that engage your body, mind and soul. You'll be more likely to stick with activities you find enjoyable. Walk your dog. Build a snowman. Find a new hiking trail in your neighborhood.

Get some rest. Sleeping too little is directly related to how much you eat and exercise, according to the National Sleep Foundation. Aim for seven to nine hours of sleep nightly. Your bedroom should be dark and comfortable, and your caffeine intake should not carry on into the evening.

Create a survival kit. Carry a bottle of water and healthy snacks such as nuts or high-protein, low-carb bars. You'll be prepared with healthful alternatives when hunger strikes, and you'll also be creating a habit of mindfulness that can last all through the year.

Source  http://www.startribune.com/lifestyle/health/111457889.html?elr=KArks7PYDiaK7DUHPYDiaK7DUiD3aPc:_Yyc:aUoD3aPc:_2yc:a_ncyD_MDCiUr